Seated Cat-Cow Pose

Seated Cat–Cow Pose is where ancient rhythm meets modern life—a gentle sway of spine and breath that awakens energy and eases tension, even in the midst of your workday. Perfect for all bodies and settings, this is yoga that meets you where you are.

🔹 Name & Meaning

📜 Scriptural Basis

This variation is based on:

• The spinal vinyāsa principle used in many ancient Tantric traditions.
• The sūkṣma-vyāyāma (subtle exercises) taught by Dhirendra Brahmachari and others for daily health.
• The practice aligns with the goal of joints and nāḍī opening, which is foundational to yogic progression.

It embodies the yogic value: Sthāna-pramāṇaḥ – Right effort in the right setting.

🧭 Step-by-Step Instructions

1️⃣ Sit Comfortably in a Chair

• Choose a firm, armless chair (avoid sofas or deep seats).
• Sit with your feet flat on the ground, knees hip-width apart.
• Sit toward the front edge of the chair, keeping the spine upright.
• Place your hands on your thighs or knees.

2️⃣ Begin with a Neutral Spine

• Look straight ahead, keeping your shoulders stacked over hips.
• Imagine your spine is a stack of coins—stable and tall.
• Breathe in slowly through the nose.

3️⃣ Inhale – Move into Cow (Bitilāsana)

• Gently arch your lower back, lifting the chest forward and up.
• Tilt the pelvis slightly forward, pushing the sitting bones back.
• Draw the shoulders down and slightly back.
• Look slightly upward without compressing the neck.

🕊️ Visual Cue: Like your heart is leading the movement forward.

4️⃣ Exhale – Move into Cat (Marjaryāsana)

• Tuck your pelvis under—tailbone draws downward.
• Round your back, drawing the navel toward the spine.
• Let your chin gently fall toward your chest.
• Press your hands slightly into your thighs for support.

🐈 Visual Cue: Like a cat stretching after waking up.

5️⃣ Repeat with Breath Coordination

• Inhale into Cow, expanding the front body.
• Exhale into Cat, releasing the back body.
• Move slowly and mindfully for 5–10 rounds.

⏱️ Duration

• Practice for 1–3 minutes as a break.
• Can be repeated multiple times a day.

⚠️ Contraindications & Modifications

🧘 Preparatory & Follow-Up Poses

🌿 Benefits

📜 Yogic & Energetic Benefits

Though a modern adaptation, it stays true to yogic principles:

• Encourages spinal prāṇa flow along Suṣumnā Nāḍī
• Balances Apāna and Prāṇa Vāyu
• Prepares the spine for meditative stability

🧬 Interpreted Practical Benefits

🌿 Ayurvedic Connection

📚 Summary Table